In this article of best exercises, we are going to see the vast majority of exercises that we can do to work our body whatever our objective. Without any doubt, performing varied and functional workouts brings many benefits to our body. We will burn calories and excess fat, we will gain strength, endurance, etc. We will show off a beautiful body with defined muscles.
There are many types of best workouts and many variants in almost all of them. So we must know in advance what our objectives are? For example, lose weight, gain weight and muscle, get more resistance or strength, etc. Once our objectives are defined. We must look for workouts that will help us achieve these objectives. How to execute them correctly, since you can perform them with variations or degrees of hardness. The purpose is to achieve different objectives.
The best way to achieve goals is to use an exercise table with the routines that we are going to perform. Our exercise table should consider the days that we will exercise and those that we will rest. It also includes the types of best workouts separated by muscle groups.
We have to respect the exercise table and the days indicated, both those of rest and those of work. A good exercise table should also include a personalized nutrition program. In this way, we will make sure to feed ourselves with the necessary carbohydrates and proteins. Also, we will have other nutrients that our body will need. According to the intensity of our exercise table, this is the best way to achieve the objectives set in the fastest way.
Fundamental Best Exercises to avoid injuries
Whatever the goal we seek, we must always start warming up. Performing the warm-up workouts will help us avoid injury and perform the workouts more effectively and safely. These workouts have to involve all muscle groups. Although we are going to work the legs that day, we cannot forget to warm up the upper body. It is because the abs and the back are in many of the workouts that we do with legs. You can see our guide to warm-up workouts to learn how to warm up correctly.
Best Exercises to Maintain a Healthy Back
The back is made up of several muscles, which complement each other when doing the movements of the back workouts. Thanks to this, when doing workouts for the back we can exercise several muscles. At the same time and thus we will work by muscle groups, instead of having to do one type of exercise for each muscle.
The main muscles that we will work with the back workouts are the trapezius and lumbar. These workouts will involve the other muscles that make up the back. The trapezius is a muscle that is involved in many movements. So it is not usually necessary to overwork it. Simply doing some weighted shrug exercise and combining it with a farmer’s weight or chin row should be enough.
- Superman / lifting chest and legs face down
- Deadweight
- Chin row
- Back hyperextensions
- Shoulder shrugs
- Alternate leg and arm stretch
Exercises to Improve Your Pectorals
The pectoral workouts work the pectoral muscle in a concentrated way. However, they also involve the muscles of the arms and in some exercises the back and abdominals. To work the pectorals there are many workouts. However, many are variations that will only affect the upper or lower part of the chest very slightly.
In well-performed chest workouts, all the pectoral muscles work with practically the same hardness. We can indeed vary the type of grip. The inclination or do some more specific exercise for the part of the chest that we want to work harder.
- Bench press
- Pectoral contractor machine
- Seated press machine
- Pullover
- Dips or pulley openings/chest workouts
- Dumbbell openings
Exercises for Your Abdominals
The abdominal exercises are very important to have a functional body. Most routines only say we do sit-ups two or three days a week. However, the abdominal muscles are exercised every day we exercise with a maximum of 5 days a week. We can find many types of abs and variations of them.
Also, we must include all the types of abs that we can do and change the type of variation so that each day we do at least one different abdominal exercise. Here the best workouts for your abs.
- Slow Hanging Leg Raises.
- Hardstyle Plank.
- Bird-Dog.
- Hollow Extension-to-Cannonball.
- Hanging Windscreen Wipers.
- Side Plank with Elevated Foot.
- Dumbbell Side Bend.
- Barbell Back Squat.
Exercises for Your Arms
Exercises for the arms are normally specific to each muscle. We can find arm workouts for the biceps, triceps, forearms, and shoulders. For each of these muscles, we can find several workouts. We will work them in a concentrated way since the workouts for example of the biceps will hardly make the triceps or the shoulders act.
Biceps
The most popular bicep workouts are dumbbell or barbell workouts. These best exercises are also the most effective for the biceps. We must vary the type of grip and the dumbbells for the bar and pulley. In this way, we will be able to exercise the biceps correctly.
Triceps
The workouts for triceps are very important. If we want to achieve beautiful and well-defined arms, we must correctly work the triceps, since the triceps muscles are the most visual and those that we must have well-toned to show off perfect arms.
Shoulders
The workouts for shoulders are specific to this muscle, having many small muscles and a great range of motion. It is a muscle easily injured. So, we must do a good warm-up before training it, besides, to correctly performing the exercises so as not to injure them.
Forearms
The forearm muscles are not normally exercised in isolation. The reason is that by the simple fact of gripping the bar with force we are already exercising them. It is a mistake to want to have strong arms and not give the forearms the importance they have. That is why we wanted to show several forearm exercises.
It is with which we will exercise them by concentrating the effort on these muscles. We can exercise the forearms simply by performing climbing exercises, concentrating on small grips. However, we must be aware that simply by squeezing and releasing or raising the wrists. We will already be working the muscles of the forearms.
Exercises to Tone Your Legs
The leg exercises can be isolated to concentrate efforts on a particular muscle. However, the most common is to do exercises that encompass more than one muscle. Exercises such as running or pedaling are a clear example. How all the leg muscles are exercised with a single exercise?
However, running or pedaling will indeed focus the effort on some muscles more than others. We want to have functional and beautiful legs in which all the muscles work together. Also, we must perform specific exercises for each muscle.
Thus we will ensure that all are compensated and equally strong and resistant. Performing gluteal and quadriceps exercises, we will also work the abductors. Also, we will work the biceps femoris and the other muscles that make up the entire thighs.
Quadriceps
The quadriceps are large and powerful muscles, just like the calves we use them every day. By simply bending the knees when walking, bending over, or getting up, we are already putting them to work. To develop the muscles of the thighs and make them strong and resistant, we must train them with intensity. There are many best exercises to work the quadriceps and that we can use depending on the objective we seek.
Buttocks
The buttocks are the largest muscles in the body, we must work them conscientiously by our goals. The buttocks give us stability, something very important if we want to have a functional bod. It is capable of moving freely and explosively whenever we want.
With these best exercises for the buttocks, you can work them in isolation and it is a very good idea like the calves and thighs. They also support a large part of the body’s weight and lightly daily with many movements. We perform them in a natural such as when walking, bending over, or getting up, etc.
- Squats / the best exercise for legs
- Stride / lunges
Aerobic Exercises
Aerobic exercise consists of performing dynamic exercises. You can perform them with less intensity than the anaerobic but for a longer time. In this way, we put our bodies to work differently. The purpose is to achieve more depth and increasing cardio-pulmonary capacity.
There are many exercise routines for their great benefits. The most notable is the loss of fat and the gain of resistance. However, they have many other less known benefits such as the improvement of stability, concentration, or agility of movements. The most common aerobic exercises are:
- Walk
- Run
- Dance
- Ride a bike
- Ski
As you can see, aerobics are the best exercises varied and aimed at achieving resistance and burning calories and fat.
Exercises to Lose Weight
The exercises to lose weight are very diverse and among them, the most effective and popular are those of resistance. By practicing any endurance sport we will burn a lot of calories. However, they are not for everyone because people can run for a long time or has the opportunity to cycle for several hours.
But you can do these cardio exercises in a more specific way, focused on burning fat. Practicing exercises to lose weight means we either do basic exercises or high-intensity exercises.
If we do not have a lot of time to do the background exercises, which are the fastest way to burn fat, we can do high-intensity weight loss exercises. For many people are easier and gives them results very similar to the background of resistance. We should spend several hours doing them to obtain benefits.
The fat that accumulates in the belly and hips is very unsightly in addition to making us slower, clumsy, etc. The best exercises to lose belly fat are very similar to those we would do to lose weight.
Best exercises for slim legs are in high demand. Many people tend to accumulate fat in this area and find it very difficult to get rid of it. As with belly fat, weight loss occurs by burning calories, but there are specific exercises to slim the legs. Many of them are related to resistance exercises such as running or cycling.
Exercises for weight loss at home
The exercises to lose weight at home can vary, as discussed above. We will not need to leave home to get in top shape. The goal is to lose weight and we want to perform the exercise routines to lose weight at home.
We must know what exercises and what types of machines will help us. The best exercises to lose weight at home are those performed with our weight (calisthenics). Also, they include aerobic exercises and cardio machines.
For example, they are treadmills, elliptical bikes, spinning bikes, stationary bikes, rowing machines, and electro-stimulators. We can combine all these machines. But above all, we must combine them with callisthenic and aerobic exercises. The purpose is to lose weight by doing exercises without leaving home.
Yoga exercises are well known for their benefits. Practicing yoga gives us serenity, the tranquility of thoughts. It will relieve us of accumulated stress, relaxation, concentration, etc.
But aside from all those mental benefits, yoga practices are the best exercises, which are very beneficial for the body. We can benefit from these exercises by achieving flexibility and elasticity. Many of these postures of yoga workouts are especially hard. You can’t perform them easily. It is not easy to maintain very difficult postures, where the muscles work in an isometric way.
So, as you can see, in this article, I have given you the best workouts for your overall fitness. You must perform them regularly. The purpose is to maintain overall health and wellbeing. Lastly, I personally do these workouts and that’s why I want you to learn them and perform them as well.
